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80 Grams of Protein

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My doctor has recommended that I eat 80 grams of protein a day, so I’m researching to find out how many grams are in certain foods.   Here is a list of some protein-rich foods.

How to Get 80 Grams of Protein

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Beef (6 oz.)  54 grams
Turkey, breast (6 oz.)  51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.)  48.6 grams
Hamburger (6 oz.)  48.6 grams
Chicken, dark meat (6 oz.)  47.2 grams
Tuna (6 oz.)  40.1 grams
Broiled Beefsteak (6 oz.)  38.6 grams
Chicken, breast (6 oz.)  37.8 grams
Ham (6 oz.)  35.4 grams
Salmon (6 oz.)  33.6 grams


Cottage cheese (1 cup)  28.1 grams
Yogurt, low fat (1 cup)  10.7 grams
Skim milk (1 cup)  8.3 grams
Whole milk (1 cup)  8 grams
American cheese (1 oz.)  7 grams
Soymilk (6 oz.)  6.7 grams
Egg (1 large)  6.3 grams

Meat Substitutes, Beans and Legumes, Nuts

Veggie Burger (6 oz.)  51.4 grams
Tofu (6 oz.)  13.8 grams
Peanut Butter (2 Tbsp.)  8.1 grams
Almond Butter (2 Tbsp.)  7 grams
Lentils (1/2 cup)  9 grams
Split Peas (1/2 cup)  8.1 grams
Kidney Beans (1/2 cup)  7.6 grams
Sesame Seeds (1 oz.)  7.5 grams
Black Beans (1/2 cup)  7.5 grams
Garbanzo Beans (1/2 cup)  7.3 grams
Green Peas (1/2 cup)  4.1 grams

Fun Protein Ideas

I love these Thinlicious Magic Protein bars! Delicious, low-carb, and 8 grams of protein in each  bar.

Some Other Protein Ideas

Plant Based Protein Powder (for shakes)

High Protein Chips


Do you have other ideas or recipes for getting 80 Grams of Protein a day? Please share in the comments below!


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  1. Homeschool Parenting Summit 2.0 October 16-21, 2023
  2. My daughter sent me your website because I have to go on a high protein diet.

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